Avoid a tumble on that trampoline with these tips

Published on: 19 March 2022, 09:00 am IST

Want to be a trampoline queen? Great, but before that learn how it can be used to avoid a great fall.

trampoline
Trampoline isn’t everyone’s cup of tea. Image courtesy: Shutterstock
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Lately, social media has been flooded with trampoline exercises. From experts to celebrities, everyone is going gaga about revving up their cardio session, and there is no denying that trampolines fit the bill. Having said that, you need to be utterly cautious while you are on a trampoline, because if savdhaani hati, durghatna ghati.

The benefits of using a trampoline are tremendous, so much so that it has made a place in gyms as well in people’s homes. In fact, fitness expert Aman Puri, who is also the founder of Steadfast Nutrition shares more, “There is no denying that jumping on a trampoline is an exciting way to boost physical fitness. A trampoline is a device for recreational and fitness activities and is composed of a thick mesh fabric stretched over a frame. The springs attached to the fabric allow one to jump on top.”

The good, bad, and ugly of using a trampoline

Trampoline jumping involves every muscle and invigorates every cell in your body. It’s a great way to increase bone strength and density. Trampoline exercises boost heart health and increase blood circulation and endurance. It’s also a fantastic way to reduce stress and boost mood.

trampoline exerciseJumping on a trampoline is not just great for fitness, but your happiness too! Image courtesy: Shutterstock

“However, using the rebounder comes with its own set of risks. One must exercise caution. Any gravitational sport which involves high jumping can lead to severe issues in people suffering from sinus, cervical, osteoporosis, and migraine. Rebounding can be dangerous for patients suffering from scoliosis (sideways curvature of the spine),” says Puri.

While trampoline workouts do increase blood circulation, people with varicose veins should only opt for soft rebounding, since intense jumping can cause the veins to swell. Rebounding can also negatively impact your joints, particularly those with chronic joint problems like osteoarthritis. Pregnant women should avoid trampoline workouts altogether.

Here’s why you should be careful while using a trampoline

  • Avoid doing stunts like flipping back and losing control of your body, while using the trampoline. That’s because it can cause cervical spine injuries. Rebounding can also lead to spine compression by overstretching joints, which intensify the pressure on the discs located between our joints.
  • “Avoid jumping from a great height since there are more chances of the body losing control in such instances. Unplanned landings in a trampoline workout or jump can lead to injuries. When many people use the trampoline at the same time, the risk of getting hurt increases,” says Puri.
  • In case you attend a trampoline gym, ensure that you never jump on a surface, when someone else already is. If someone starts jumping on your surface, you must stop at once and inform the other person that this is a safety hazard.
  • Rebounders, especially the cheap ones, can be bad for the knees since these have mats that are easily stretchable and sag after a while. Jumping on such a mat can injure our knees by misaligning them. To avoid damage, bend your knees slightly as you land.

    knee painA wrong move on a trampoline can give your joint ache. Image courtesy: Shutterstock
  • Poor quality trampoline fabric can result in injuries, due to the high risk of tearing of the fabric or the ropes to which it is fastened.
  • Maintain a precise landing angle during leaps to avoid fractures and damaging lower extremities. Bad landing angles may result in neck injuries and cause sprain and fractures.
  • Avoid eating immediately before jumping on the trampoline. Give a gap of at least one-two hours between the exercise and your meal. Jumping soon after eating will not allow your body to digest the food and may cause vomiting or diarrhea.
  • Avoid drinking a lot of fluids as these too can cause dizziness and vomiting.
    If you’re using a trampoline for the first time, attempt the jump barefoot or in a pair of socks, which will help you to stabilize. Begin with basic techniques such as jumping jacks and jogging. Opt for an in-person group fitness or rebounding class. Keep children less than six years of age from performing trampoline jumps. Do consult a doctor before getting started.

    trampoline for weight loss Keep your weight under check with a trampoline. Image courtesy: Shutterstock

    “It’s also pertinent to bear in mind that while trampoline jumping is a very good cardio and limited weight training exercise, it cannot replace other forms of exercise to meet your fitness goals. This form of exercise thus works best as an adjunct to other types of training,” recommends Puri.

    So ladies, if you are planning to get on that trampoline, keep these tricks handy and save yourself from every possible injury.

Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.

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